kettlebell-training

🔥 Man Maker 🔥

Workout A: Strength

• Complex: Front Squat -> Press1 -> Front Squat -> Press2
• Press1: push-up / overhead press
• Press2: push-press / push-up / jerk

💡 Rest: 90-120 sec between rounds
💡 Finisher: 3 rounds of:

• Bent-Over / Gorilla Rows – 8 to 12 reps
• Standing KB Crush Grip Hold – 30 sec
• Leg raises – 15 reps / Plank - 30 seconds

Workout B: Fat Loss & GPP

🔹 Option1: high intensity

• Man Makers – 5x (push-up, row left, push-up, row right, clean, [snatch], squat, press)
• OR
• Snatch Burpees EMOM - alternate 5-10 burpees / 6-8 snatch per side

🔹 Option2: lower intensity

• 150-300 swings / 50-100 Burpees - 20-30 minutes

💡 Finisher: 3 rounds of:

• Plank-to-push-up – 8 to 12 reps
• Standing KB Crush Grip Hold – 30 sec
• Leg raises – 15 reps / Hollow hold - 30 seconds

Workout C: VO2 & Aerobic Fat Loss (optional)

• Snatch 15:15 for 20-30 min / Burpees for 20-30 min

💡 Finisher: 2-3 rounds of:

• Plank-shoulder-taps – 15+ reps
• Shrugs – 8-12 reps

• Farmer hold / Overhead hang - 30+ seconds

🔥 Weekly Training Plan

Day	Workout	H 5x	L 3x	Finisher
1 (Strength)	Strength Complex	5-6 rounds	3-4 rounds	Upper Back, Arms, and Core
2 (GPP)	Man Makers / Snatch-Burpee	20-30 min	150-300 Swings or 50-100 Burpees	Core & Grip Strength
3 (Strength)	Strength Complex	5-6 rounds	3-4 rounds	Upper Back, Arms, and Core
4 (GPP)	Man Makers / Snatch-Burpee	20-30 min	150-300 Swings or 50-100 Burpees	Core & Grip Strength
5 (Endurance, Optional)	Snatch 15:15 or Burpees	20-30 min	15-20 min	Neck, Grip, & Core Stability

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🔥 3-Month Progression Plan

🔹 Phase 1 (Weeks 1-4) – Adaptation & Conditioning

• Strength: H = 5 rounds, L = 3 rounds
• GPP: Man Makers (3-5 rounds), Swings/Burpees at lower range
• Endurance: Snatch 15:15 for 15-20 min, Burpees for 20 min

Goal: Build work capacity, improve form, and condition joints

🔹 Phase 2 (Weeks 5-8) – Volume & Strength Increase

• Strength: H = 6 rounds, L = 4 rounds
• GPP: Man Makers (5-7 rounds), increase burpees/snatches per round
• Endurance: Snatch 15:15 for 20-25 min, Burpees for 25 min

Goal: Increase strength and power while improving fat loss

🔹 Phase 3 (Weeks 9-12) – Peak Performance & Fat Loss

• Strength: Maintain H = 6 rounds, L = 4 rounds
• GPP: Man Makers (7-10 rounds), higher burpee/snatch volume
• Endurance: Snatch 15:15 for 30 min, Burpees for 30 min

Goal: Maximize fat loss and muscular endurance